19
May
Speed Workouts For Distance Runners. 42 miles at half marathon pace with a one-mile recovery jog between reps. Here are Deena Kastors top speed sessions for long-distance training. Several studies including this 2014 study published in the Journal of Strength and Conditioning Research found that plyometric training improves speed for long distance runners. New runners can pride themselves on finishing a 5K race and more advanced runners can use the distance to set a new PR.
One example or a good interval workout for runners is the ladder run. In essence there are 3 ingredients to becoming a great long-distance runner speed endurance and specific endurance. The speed endurance workouts prep the body for running at high speeds for 800 meters. 42 miles at half marathon pace with a one-mile recovery jog between reps. Speed work drills to improve efficiency and reduce injury in middle distance runners are single and double leg bounding A skips and B skips and box jumps and monster or lateral band walks. This is why it is beneficial to incorporate speed training into your training.
These could include drills such as bounding and single leg hops or exercises such as box jumps.
As a Division 1 collegiate sprinter incorporating specific drills to enhance speed had to be a consistent part of my training routine to be competitive. Here are 4 classic track workouts-1 400m Repeats. Base runs long runs progression runs hill repeats fartleks. Then complete four to six strides. This is part of a. Rotate through this cycle anywhere from six to 10 times.